SKILL
12 MINUTES OF
WALL FACING HANDSTAND PUSH-UPS
ADV. WALL FACING TO FLOOR/MAT
BEGIN. PIKE PUSH UPS
ONCE PROGRESSIONS HAVE BEEN REVIEWED,
PERFORM EMOM 5 OF 5 REPS AT BEST SUITABLE OPTION
STRENGTH
FRONT SQUATS
5X5
BUILDING, SPEND ABOUT 5-8 MINUTES PRIOR BUILDING TO OPEING WEIGHT
WORKOUT
AMRAP 12
5 PULL UPS
10 HANGING KNEE RAISES
15 GOBLET SQUATS
#53/35
STRENGTH
EMOM 10
O- 10 BANDED DEADLIFTS*
E- 100' FARMERS CARRY
*FOCUS IS FORM AND SPEED
WORKOUT
AMRAP 20
20 KB SWINGS
20 BOX JUMPS
20 CAL MACHINE
#53/35
WORKOUT
WITH A PARTNER
5 ROUNDS FOR TIME
400M PARTNER RUN
15 PULL UPS
15 DEVILS PRESS
15 DB BOX STEP OVERS
WORKOUT
CROSSFIT-
EVERY 5:00 X 3 ROUNDS
10 POWER CLEANS #115/75
15 TOES 2 BAR (SC- HANGING KNEE RAISES)
20 CAL ASSAULT BIKE
SKILL
DIPS
5X5 DIPS
WORKOUT
EMOM 20
O- 8/6 CAL ROW
E- 8/6 PUSH UPS
EACH ROUND INCREASE ROW/PUSH UP BY 1 REP/CAL
STRENGTH
THRUSTER FROM FLOOR
E2MOM X 6 SETS
SET 1- 10 THRUSTERS
SET 2- 8 THRUSTERS
SET 3- 6 THURSTERS
SET 4- 4 THRUSTERS
SET 5- 2 THRUSTERS
SET 6- MAX EFFORT SET AT "SET 1" WEIGHT
EMOM 40
1- 50' SEATED SLED PULL (DOWN AND BACK)
2- 15 WALL BALLS
3- 10 DB DEADLIFTS + 10 DB HANG CLEANS
4- 200M RUN
5- REST